Ingredients

Yield: 24 cookies
Portion size: 1 cookie

• 4 egg whites
• 1/2 cup granulated sugar
• 1/2 cup powdered sugar

Preheat oven to 200°.

Beat egg whites with a hand mixer until frothy. Mix in sugars until stiff peaks start to form. Do not overmix.

Tint with food coloring for a festive look or add nuts, dark chocolate chips or cocoa for some variety.

Drop mounds of meringue onto baking sheet, using two spoons. Bake in oven for two hours. Turn off oven, but do not remove cookies.
Leave in oven overnight or at least 2 hours. Store in an airtight container.

Nutrition Information

Calories: 29
Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 9mg
Carbohydrates: 7g
Fiber: 0g
Protein: 1g

Soup

• 1/2 cup sliced shallots
• 2 lb diced carrots
• 1 cup carrot juice
• 1 cup water
• 1 cup orange juice
• 1 sprig thyme
• 1/4 tsp orange zest
• Black pepper to taste

Yogurt Topping

• 1/2 cup no sugar added plain yogurt
• 3 Tbsp coconut powder or 1 tsp coconut extract
• 1 Tbsp chopped fresh mint leaves
• 1 Tbsp honey
• Orange slices and mint leaves for garnish

Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and cook, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes. In a blender, purée soup mixture until smooth. Add orange zest and pepper and stir to combine.

Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined. Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.

Yield: 6 servings

Nutrition Facts (per serving): Calories: 168; Fat: 5g; Saturated Fat: 4g; Cholesterol: 1mg; Sodium: 145mg; Carbohydrates: 28g; Fiber: 5; Protein: 3g

This recipe is heart healthy, diabetes friendly and gluten free.

Ingredients

• 1/2 cup flat leaf parsley (dill, basil, any green herb)
• 1/4 cup celery leaves
• 1/2 cup other soft green herbs
• 1 jalapeño (optional)
• 1 Tbsp chopped shallot (or red onion)
• 1 Tbsp capers
• 2 tsp lemon zest (optional)
• 1 tsp chopped anchovies (rinsed)
• pinch crushed red pepper
• pinch of salt
• freshly ground black pepper
• 1/4 cup extra virgin olive oil

Preparation

1. In a blender, add chopped herbs, jalapeño, shallot, capers, lemon zest and anchovies.
2. Add spices.
3. Start blending while you slowly add oil  to create a green sauce.

Serving Idea (optional): Drizzle salsa verde on plate first. Add asparagus spears that have been tossed lightly with lemon juice and olive oil.  Add cooked salmon, chicken, scrambled eggs or any protein or vegetable course.

Green Cooking Tip: Keep the sauce very green for up to one week in the fridge. Before blending, place fresh herbs in a pot of boiling water for 30 seconds. Remove and immediately dip herbs into a bowl filled with ice water. Wring all liquid from herbs, and chop roughly.

Nutrition Information Per Serving

Recipe Yields 14 Servings
Calories: 37
Fat: 4g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 46mg
Carbohydrates: 0g
Fiber: 0g
Protein: 0g

These recipes are: Heart Healthy, Diabetes Friendly, Gluten Free

Ingredients

• 4 salmon fillets (5 oz each), skin off
• 1 Tbsp extra virgin olive oil
• 1/2 tsp salt
• 1 tsp black pepper
• 1 tsp sugar
• 2 tsp canola oil spray

Preparation

Rub both sides of salmon fillets with oil, salt, pepper and sugar.

Baked Salmon

Preheat oven to 400°.  Bake salmon on a foil-lined baking sheet that has been coated with cooking spray. Bake for 5 to 7 minutes, until firm and not opaque.

Pan Fried Salmon

Coat sauté pan with cooking spray, and place over high heat.  Place fish in pan; lower heat and let cook, undisturbed for 3 to 4 minutes.  Flip and sear fish fillet on opposite side another 3 to 4 minutes, until firm and not opaque.

Grilled Salmon

Enjoy the charred, barbecued flavor of salmon by cooking it directly on a hot outdoor grill or in a preheated grill pan on the stove.

If using an outdoor grill, place fish on aluminum foil coated with canola oil spray, just enough so that the fish doesn’t stick. (about 1 teaspoon). Cook 3 to 4 minutes on each side, until firm and not opaque.

If you are using a grill pan, lay fish directly on pan surface that has been coated with canola oil spray. You should immediately hear it sizzle. Let cook, undisturbed for 3 to 4 minutes. Flip to other side. Cook additional 3 to 4 minutes, until firm and not opaque.

Nutrition Information Per Serving

Recipe Yields 4 Servings
Calories: 312
Fat: 21g
Saturated Fat: 4g
Cholesterol: 83mg
Sodium: 383mg
Carbohydrates: 1g
Fiber: 0g
Protein: 28g